Let’s talk double-unders!
For some athletes, the double under is perhaps the most frustrating movement to achieve. It not only takes coordination, but also a high degree of accuracy and stamina. Let’s not forget that it also takes hours of PRACTICE to master the timing of the rope swing and jump. As someone who absolutely loves double-unders (yeah I’m that person), I can attest to the amount of consistent, diligent practice it takes to feel comfortable with this movement. It’s certain that they won’t be achieved overnight, but there are several ways to start improving now!
Here are some of the most common double under mistakes I see and how we can fix them:
Failing to Master Single-Unders
You have to walk before you run! I see a number of athletes attempting double-unders before they have mastered the single-under. It is in the single-under that we learn proper body positioning, like where our hands should be, how to hold the rope, etc. Skipping this step can halt or limit our double under progress because we have yet to master the basics.
Poor Hand Position
The ideal hand position is hip height and about 4-8 inches away from the body. You should be able to see your wrists in your peripheral vision the entire time you jump. Often times athletes will start moving their arms further and further away from their bodies or straightening their arms during the jump. Moving the arms out will shorten the rope and straightening them will make the rope seem too long, both typically resulting in a trip up or missed rep.
Using Arms and Not the Wrists
This is a common mistake that can be corrected when mastering the single under. Spinning the rope with your arms will expend a lot of energy and is not nearly as efficient as using the wrists. If you find yourself using your arms to spin the rope, first take a look at how you are holding the jump rope handles. It is likely that you are holding onto too much of the handle which is limiting the amount of rotation you can achieve in your wrists. Try loosening the slack a bit and holding onto the first 2-3 inches of the handle rather than the entire thing.
Hinging Forward/Dropping the Chest Forward
I usually see folks dropping their chests or hinging forward when they are becoming frustrated. They are literally fighting against the rope and for every rep. Flexing the hips and hinging over at the waist will push your arms out of their proper position (typically it will push them back behind you). You are now forced to use your arms to swing the rope, wasting a TON of energy, and still end up tripping up because the timing is off. RELAX and REGROUP!
Piking Feet
Athletes who pike their feet often times drop their chests forward and straighten their arms when they jump, all of which will change the timing of the swing and the length of the rope. Remember, stay TALL!
Donkey Kicking
This is the mistake I see most frequently. It is important to stay tall throughout the entire jump. Kicking the feet backwards, or donkey kicking, is not only going to throw off the timing of your jump but it is also a huge energy waster!
Blaming the Rope!
Yes, rope size matters. You could certainly be tripping up do to a rope that is too long or too short. This is why it is important to have your own rope that is sized properly to your height. However, despite the rope there comes a point where you have to take a step back. Is it really the rope or is your hand position a little off? Are you holding onto the entire handle and swinging with your arms? First take a look at your form and technique before assuming that it’s the rope that isn’t working.
You’re going to have good double-under days and a lot of bad double under days. Take the good with the bad and remember it is a process! Relax and practice, practice, practice.
Check out Prelude athlete Matt McKay knocking out some double unders here: Slow Motion Doubles